CrossFit Ironside – CrossFit

Back Squat (5 Rep Max)

Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+

Opt. 2 5×5 Speed Squats @ 55% of 1RM Focus on Speed out of the bottom of squat

Opt. 3 Box Squat 5×5 by feel Set box o parallel

: Metcon (AMRAP – Reps)

4 Rounds:

3 min alt. tabata:

KB Swing/ H. Clean 115/75

W. Lunge/ Barbell Lunge

Burpees/ Bar-Facing

-Rest 1 min-

Metcon (Distance)

Optional Accessory Work:

10 min AMRAP:

Handstand Hold/Walk Practice